While studies about the importance of fat in the human diet are limited, the debate on what’s essential between omega 3 vs. omega 6 continues. Health experts agree that omega 3 and omega 6 are essential fatty acids. Naturally, the human body doesn’t synthesize them but requires them for various metabolic processes. Hence, low-fat diets can hurt the body since they compel the body to function without them, minimizing its efficiency and increasing its vulnerability to illnesses.
What is Omega 3
Omega 3 is polyunsaturated fat, which the human body can’t make. Polyunsaturated implies the chemical structure of these fats as “poly,” meaning many. Unsaturated suggests the double bonds. Therefore, both terms indicate that these fatty acids have several double bonds.
Since the body can’t produce these fatty acids, experts call them essential fats, meaning humans must get them from food or diet. Since oily fish is rich in these fatty acids, health experts recommend eating a minimum of two portions of it per week. While there are many types of omega-3s, the most common are Eicosapentaenoic acid (EPA), Docosahexaenoic acid (DHA), and Alpha-linolenic acid (ALA).
These fatty acids are critical components of the cell membranes in the human body. Their other functions include:
- Supporting mental health
- Enhancing heart health
- Reducing waist size and weight
- Reducing liver fat
- Fighting inflammation
- Supporting brain development in infants
Overall, these fatty acids are beneficial to the brain, heart, and metabolism.
What is Omega 6?
Omega 6 are also polyunsaturated fatty acids. However, their last double bond comprises six carbons from an omega end of a fatty acid molecule. Also, these fatty acids are essential since the body can’t produce them. Hence, humans must get them from the diet.
While there are many omega 6 benefits, their primary function is to provide energy. Linoleic acid is the most common omega 6 fat, which the human body may convert to longer fats like arachidonic acid. While AA produces eicosanoids like EPA, the former’s eicosanoids are more pro-inflammatory. These pro-inflammatory eicosanoids are vital for the immune system. Nevertheless, their excessive production increases the risk of inflammatory disease or inflammation.
A healthy omega 3, omega 6 ratio ranges from 1:1 to 4:1. However, research suggests that following a typical Western diet may lead to a ratio of between 15:1 and almost 17:1.
Resources of Omega 3
Omega 3s have many benefits for the body, including facilitating communications between body cells or impacting cell receptors. Therefore, they help the body run smoothly. Moreover, these fats are crucial for optimal brain and heart functions and genetic expression. Additionally, they prevent rheumatoid arthritis, eczema, lupus, stroke, and heart disease.
Sources of these fatty acids include:
- Flaxseeds
- Cauliflower
- Walnuts
- Beef
- Sardines
- Salmon
Please note that omega 3, omega 6 fatty acids, and other nutrients take time to demonstrate beneficial effects. Therefore, experts recommend continuous consumption of these resources or taking them in the form of supplements.
Resources of Omega 6
Most vegetable oils have omega 6 fatty acids. Other sources of omega 6s include the following:
- Walnuts
- Avocado
- Canola oil
- Safflower oil
- Sunflower seeds
- Almonds
- Peanuts
- Eggs
- Tofu
While excessive consumption of these oils harms human health, they treat chronic disease symptoms. For example, the body converts gamma-linoleic acid (GLA), an omega-6 fatty acid in borage oil and evening primrose oil, into dihomo-gamma-linoleic acid (DGLA).
GLA and DGLA are potentially beneficial to human health. For instance, GLA may reduce symptoms of various inflammatory conditions. Nevertheless, experts recommend further studies.
Exact Difference Between Omega 3 and Omega 6
Functions in the human body and chemical structures differentiate omega 3 and omega 6 fats. Omega-3s support cardiovascular and brain health. Also, they are vital for developing the nervous system and maintaining healthy skin and eyes.
Omega-6s help the body regulate blood clotting and immune functions. Nevertheless, the body needs both types of fatty acids to achieve and maintain optimal health.
Conclusion
Omega 3 and 6 fatty acids are unsaturated fats, crucial for maintaining good health. Although both fatty acids are vital, balancing them is essential. Omega-3s support brain and heart health, while omega-6s help the body in maintaining healthy hair and skin, support the immune system, and assist the body in controlling blood clotting. Hence, consuming foods that supply both fatty acids to the body is crucial.
